Weightlifting Five sets of: Push Press (3-5 reps) Rest 2 Minutes Metcon Three rounds for time of: 10 Push Presses (135/95 lbs) 20 Toes to Bar 40 Double-Unders  Read more

Weightlifting Take 15-20 minutes and build to today’s 1-RM Snatch Snatch (1RM) Metcon For time: 40 Kettlebell Swings (32/24 kg) 20 Alternating Reverse Lunges with KB Goblet Hold 20 Ab-Mat Situps 30 Kettlebell Swings 15 Alternating Reverse Lunges with KB Goblet Hold 15 Ab-Mat Situps 20 Kettlebell Swings 10 Alternating Reverse Lunges with KB Goblet Hold 10 Ab-Mat Situps  Read more

Metcon In teams of two, complete as many rounds and reps as possible in 25 minutes of: 400 Meter Run 20 Kettlebell Swings (24/16 kg) 20 Wall Ball Shots (20/14 lbs) *Partners alternate movements  Read more

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead more

Weightlifting Four Sets of: Dumbbell Walking Lunge ( 20 steps) Rest 2 minutes – Metcon Six sets for max reps of: 30 Seconds of Dumbbell Thrusters (50/35 lbs) Rest 30 seconds 30 Seconds of Box Jump-Overs (24″/20″) Rest 30 seconds  Read more